Muscle Exercises for Golf

By Kate Evelyn
Golfers can do exercises to build up strength in your arms, shoulders, legs, abs, back and chest for improvement in their game.
Golfers can do exercises to build up strength in your arms, shoulders, legs, abs, back and chest for improvement in their game.

People who think golf is a lackadaisical sport underestimate the amount of power needed to put forward a strong and accurate drive. If your drives seems to be lacking, it may help to do some exercises to build up strength in your arms, shoulders, legs, abs, back and chest. This will help you gain power and strength and lead to better control. Do these exercises three times a week and you will soon see results.

Standing Twists

This exercise works your core muscles, triceps and shoulders. Stand up straight, with both hands around the same 5-pound dumbbell, palms facing your body. Lift your arms to shoulder height, straight out in front of you. Don’t bend your elbows, but do not lock them. Twist your body to the left at the waist, keeping your back straight. Stop when you feel you have to lean. Return to center, then repeat on the right side. Keep your arms up the entire time. Do two sets of eight. Increase the weight as you get stronger.

Push-Ups

Push-ups work your chest, biceps and triceps. Start in a plank position, with your weight on your hands and the balls of your feet. Bend both elbows as you lower your body to the ground. Push back up when you are 1 inch from touching the floor with your body, returning to the plank. As you get stronger, press harder when lifting so your palms pop up off the ground. Clap your hands once, then lower back down. Keep your elbows bent when you reconnect with the ground to avoid injuring your arms. Do a set of 16, working up to four sets.

Medicine Ball Crosses

Medicine Ball Crosses work your pectorals (to help with your swing), upper thigh muscles and abs. While holding a medicine ball with both hands, stand with your feet shoulder-width apart, putting your weight on the balls of your feet. Keeping your elbows bent at 45 degrees, lift the ball so it is directly above your right shoulder. Quickly lower your arms, straightening them out. Move them in a diagonal motion so the ball ends up directly in front of your left knee. Rotate at the waist and slightly bend your knees as needed to make the movement comfortable. Repeat on the opposite side. Do eight reps on each side, working up to four sets.

Lateral Raises

Keeping your back straight, stand, or sit on a bench with your knees bent at 90 degrees. With a dumbbell in each hand, turn your arms so your palms face forward, and let your arms fall to your sides normally. Extend both arms out to the sides, lifting them until they are at shoulder height. Your body will be in a cross shape, with your thumbs facing the ceiling. Lower your arms slowly after holding for a four count. Starting with 2-pound weights or even no weights at all, do one set of 16. Work up to two sets. Gradually increase the weight until you can do the exercise with 15-pound weights.

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